Thursday, January 26, 2023
Skill / Strength
HAK Clean
Conditioning
AMRAP in 15 minutes of:
100′ Weighted bear crawl (50#/35#)
30 Pull ups
Wednesday, January 25, 2023
For time:
21 Thrusters (45#/35#)
7 Burpees
21 Calorie assault bike
7 Burpees
21 Thrusters (45#/35#)
Tuesday, January 24, 2023
Strength
Squat
Conditioning
21-15-9 reps for time of:
Dumbbell snatch (50#/35#)
Bench press (155#/105#)
*After each round 3 Wall walks
Sunday, January 22, 2023
AMRAP in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Pull ups
Saturday, January 21, 2023
5 Rounds for time of:
25 Plate ground to overhead (45#/35#)
50′ Plate push (45#/35#)
50′ Overhead walking lunge (45#/35#)
Thursday, January 19, 2023
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups
* After each round, 5 Deadlift (275#/185#)
Wednesday, January 18, 2023
AMRAP in 6 minutes of:
42 KB swings (70#/55#)
30 Box jumps (24″/20″)
18 Overhead squats (95#/65#)
-THEN-
Rest 6 minutes
-THEN-
Complete the same work for time.
